Gluten-Free Grains and Acne

The pursuit of healthier skin prompts many to examine their diets, and "gluten-free" has become a major buzzword in wellness circles—especially for those curious about the link between gluten-free grains and acne.

Gluten, the naturally occurring protein in wheat, barley, and rye, can cause digestive and dermatological issues in individuals with celiac disease or non-celiac gluten sensitivity. This has led to a rise in gluten-free diets, which can unintentionally affect skin health, sometimes reducing inflammation and supporting clearer skin in sensitive populations. Whether you need to avoid gluten for health reasons or are simply curious if gluten-free choices could help improve acne and overall well-being, you’ll find that gluten-free grains offer a gold mine of nutrition.​

The Gluten-Free Grains and Acne Connection

While clear scientific evidence is lacking that gluten itself causes acne for everyone, and I have many clients where gluten is not a trigger, dietary patterns that reduce inflammation and support gut health can sometimes make a difference. Gluten-free whole grains can play a supportive role by providing fibre, antioxidants and minerals that nourish the body from the inside out.

So even if gluten is not a trigger for you, there are many beneficial reasons to include some of these in your diet due to the nutritional benefits they bring. 

So what are the gluten-free grains?

Quinoa

Quinoa stands out among gluten-free grains for its complete protein content, meaning it supplies all nine essential amino acids - making it particularly helpful for vegetarians and vegans. Its high magnesium and antioxidant content can support steady energy, healthy digestion and overall wellbeing - factors that indirectly influence acne.​

Brown Rice

Naturally gluten-free, brown rice is packed with complex carbohydrates, fibre, B vitamins, and minerals. Slow-release energy from brown rice helps to stabilise blood sugar—important because blood sugar spikes can exacerbate acne by stimulating hormonal and sebum changes. Its fibre content also encourages digestive regularity. This combination of gut support and stabilising blood sugars can have knock-on effects for hormone balance, and for some people the severity of their acne.​

Buckwheat

Despite the “wheat” in its name, buckwheat is entirely gluten-free and rich in antioxidants, magnesium, and B vitamins. Thanks to its low glycaemic index, buckwheat may help reduce blood sugar spikes that contribute to acne flare-ups. This makes it a versatile and skin-friendly grain for pancakes, noodles, and baking.​

Millet

Millet is an ancient gluten-free grain packed with magnesium, phosphorus, and fibre. Its mild flavour suits a variety of dishes, such as a gluten-free alternative to couscous, or as a base for salads. Because it won’t spike blood sugar like more processed grains, millet may help those with acne-prone skin keep hormonal imbalances at bay.​

Amaranth

Amaranth, a gluten-free pseudocereal, is loaded with protein, iron, calcium, and fibre. Regular consumption helps support immune health, gut function, and stable energy—all factors that can benefit skin health and potentially reduce acne in sensitive individuals.​

Teff

Teff is a tiny gluten-free grain native to Ethiopia, rich in iron, calcium, and fibre. It can be added to breads, porridges, and baking. Its mineral content makes it particularly supportive for those who need to increase iron intake, without turning to fortified or heavily processed foods. A regular supply of iron supports oxygen delivery to the skin, which is critical for repair and regeneration—key to reducing inflammation that can accompany acne.​

Embracing gluten-free grains isn’t just a trend—it’s a powerful way to diversify your diet, support digestive health, and potentially improve acne, especially if you have gluten sensitivity. 

Whether you’re eating gluten-free due to sensitivity, or simply looking to bring more variety into your everyday meals, these grains offer valuable nutrients that support digestion, energy, skin health and overall wellbeing.